Am I getting enough fibre in my diet?

September 3, 2020

Welcome to #4, the final installment of our 4 part series of dietary fibre. If you missed the others, you can find them here: 1. Understanding dietary fibre 2. Not all dietary fibre is created equal 3. Some fibres are more gassy than others

What if I get gut symptoms with fibre?

Do you experience bloating, constipation, excessive wind, abdominal discomfort or pain, or diarrhoea?

You may have IBS (and be avoiding fibre rich foods in attempt to manage your symptoms). If this is the case, you may not be getting enough or the right types and amounts of fibre for your condition. A specialised fibre supplement can to help with meet your needs as well as promote a healthy gut microbiome.

How much fibre is your diet?

Use this table to try and estimate your daily intake.

**Keep in mind, most people need around 25-30g of fibre per day.

 

 

 

Insoluble

Soluble

Resistant Starch

Prebiotics

Vegetables

Corn*                      Eggplant                        Green beans                  Broccoli*                   Spinach                             Kale                                 Green leafy  vegetables

Brussel  sprouts*    Sweet potato*       Turnip                Eggplant              Carrots                 Potato                   Green beans

Baked/mashed  potatoes              Sushi                 Potato, cooked and cooled

Artichoke  hearts*                    Beetroot*                    
 Butternut pumpkin*

Grains

Brown  rice

Spelt  sourdough bread Multigrain/wholemeal bread*                     Burghul*                           Buckwheat  products              Oat or rice  bran                                          Quinoa                      

Millet  grains

Rolled  Oats*             Wholegrain  bread*               Brown rice

Rolled  Oats *          Fruit free muesli*            Hi Maize-enriched bread products  Cornflakes*

Rolled  Oats*                           Buckwheat Kernels*                           Wheat free  -Gnocchi          

Wheat  Bran*                      

Pasta  (GF), cooked and cooled.

Nuts/Seeds & Legumes

Peanuts                      Almonds*                   Walnuts                              LSA                               Pumpkin  seeds                  Chia seeds                     Sesame seeds

Chia  seeds           Lentils*

Lentils*        Chickpeas*

Mung  beans*                      
 Lima Beans*                  

Almonds*                  
 Hazelnuts*                            

Canned  chickpeas*                           Canned Lentils*

We can help

We can provide specialist advice about modifying the different types of fibres needed for your gut and condition. If you need a fibre supplement, we can guide you as to the best one which is right for you (fermentable or non-fermentable) – depending on your gut symptoms.

pic credits
puffer fish: Photo by Brian Yurasits on Unsplash
bowl of colorful food: Photo by Arek Adeoye on Unsplash
Photo by Tingey Injury Law Firm on Unsplash

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